Tofu & Peanut Sauce

Tofu is a good source of plant protein and contains all essential amino acids. It is also a valuable plant source of iron and calcium. Tofu, or what is sometimes referred to as bean curd, is derived from soya. It is made very much in the same way as traditional dairy cheese is made, by curdling and solidifying milk, except in this case it is soya milk. The liquid (whey) is discarded, and the curds are pressed to form a solid block. It is a common staple in Asian cuisines and here it is served with a divine peanut sauce.

Note, there will probably be an excess of peanut sauce but it will keep in the fridge for a few days.

Serves 3

Ingredients

280g tofu, cubed

1 small onion, sliced

2 tbsp. soy sauce

1/2tbsp. brown sugar

1tsp. (level) ground coriander

1tbsp. red wine vingear

Peanut Sauce:

3tbsp. Taste Joy Crunchy PB

1/2 red chilli

1/2 lemon, juiced

2 garlic cloves, crushed

2cm giner, grated

1tsbp. honey

2tbsp. soy sauce

6tbsp. water

To Serve:

Rice

Greens (e.g. broccoli and green beans)

Method

1). Cut the tofu into cubes and add to a bowl with the other ingredients, excluding the onion and the ingredients for the sauce. Leave to marinade for 20minutes. 2). Meanwhile, make the peanut sauce by putting everything into a food processor or blender and and blitz until smooth. 3). Next, heat some vegetable oil to a frying pan on a medium heat and the add the onion for about 10 minutes, until soft. Remove from the pan, turn up the heat and too high. Add the tofu and marinade. Cook until the tofu begins to colour on each side and then add the onion back into the pan and heat up.1). Cut the tofu into cubes and except t add to a bowl with the other

4). Serve with rice, greens and peanut sauce.

5). Enjoy!

Nutritional Composition (per serving without rice or greens):

Energy (kcal): 282

Fat (g): 14

Saturates (g): 2.5

Carbohydrates (g): 19

Sugars (g): 16

Protein (g): 18

The Sports Chef